Wheat vs. Rye — In-Depth Nutrition Comparison
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How are wheat and rye different?
- Wheat is richer in selenium, phosphorus, copper, manganese, vitamin B3, zinc, iron, and vitamin B6, while rye is higher in vitamin B5 and vitamin B2.
- Wheat covers your daily need for selenium, 137% more than rye.
- Wheat contains 2 times more vitamin B3 than rye. Wheat contains 6.738mg of vitamin B3, while rye contains 4.27mg.
- Wheat has a higher glycemic index (50) than rye (34).
Wheat, durum and Rye grain types were used in this article.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +30.9% |
| Contains more CalciumCalcium | +41.7% |
| Contains more IronIron | +33.8% |
| Contains more CopperCopper | +50.7% |
| Contains more ZincZinc | +57% |
| Contains more PhosphorusPhosphorus | +53% |
| Contains more ManganeseManganese | +16.9% |
| Contains more SeleniumSelenium | +543.2% |
| Contains more PotassiumPotassium | +18.3% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +32.6% |
| Contains more Vitamin B3Vitamin B3 | +57.8% |
| Contains more Vitamin B6Vitamin B6 | +42.5% |
| Contains more FolateFolate | +13.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +107.4% |
| Contains more Vitamin B5Vitamin B5 | +55.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 13.9µg | 137% |
| Fiber | 15.1g | 60% | |
| Phosphorus | 508mg | 332mg | 25% |
| Copper | 0.553mg | 0.367mg | 21% |
| Manganese | 3.012mg | 2.577mg | 19% |
| Vitamin B3 | 6.738mg | 4.27mg | 15% |
| Zinc | 4.16mg | 2.65mg | 14% |
| Iron | 3.52mg | 2.63mg | 11% |
| Vitamin B2 | 0.121mg | 0.251mg | 10% |
| Vitamin B5 | 0.935mg | 1.456mg | 10% |
| Vitamin B6 | 0.419mg | 0.294mg | 10% |
| Vitamin B1 | 0.419mg | 0.316mg | 9% |
| Magnesium | 144mg | 110mg | 8% |
| Protein | 13.68g | 10.34g | 7% |
| Vitamin E | 0.85mg | 6% | |
| Choline | 30.4mg | 6% | |
| Vitamin K | 5.9µg | 5% | |
| Carbs | 71.13g | 75.86g | 2% |
| Potassium | 431mg | 510mg | 2% |
| Fats | 2.47g | 1.63g | 1% |
| Calcium | 34mg | 24mg | 1% |
| Folate | 43µg | 38µg | 1% |
| Saturated fat | 0.454g | 0.197g | 1% |
| Polyunsaturated fat | 0.978g | 0.767g | 1% |
| Calories | 339kcal | 338kcal | 0% |
| Protein per 100 calories | 4g | 3.1g | N/A |
| Calories per 10 g protein | 248kcal | 327kcal | N/A |
| Weight per 100 calories | 29g | 30g | N/A |
| Unsaturated / Saturated Fat ratio | 2.9 | 4.9 | N/A |
| Net carbs | 71.13g | 60.76g | N/A |
| Sugar | 0.98g | N/A | |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Monounsaturated fat | 0.344g | 0.208g | 0% |
| Tryptophan | 0.176mg | 0.108mg | 0% |
| Threonine | 0.366mg | 0.289mg | 0% |
| Isoleucine | 0.533mg | 0.208mg | 0% |
| Leucine | 0.934mg | 0.563mg | 0% |
| Lysine | 0.303mg | 0.286mg | 0% |
| Methionine | 0.221mg | 0.153mg | 0% |
| Phenylalanine | 0.681mg | 0.435mg | 0% |
| Valine | 0.594mg | 0.317mg | 0% |
| Histidine | 0.322mg | 0.189mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +32.3% |
| Contains more FatsFats | +51.5% |
| Contains more OtherOther | +13.4% |
~equal in
Carbs
~75.86g
~equal in
Water
~10.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +65.4% |
| Contains more Poly. FatPolyunsaturated fat | +27.5% |
| Contains less Sat. FatSaturated fat | -56.6% |